Navy SEAL Tips to Transform Your Health

Hey, what’s up everyone, Chris Sajnog here, and in this post, I’m going to share my top three health and fitness Navy SEAL Tips that you can start doing today. These are absolutely free, and they’re going to transform your health. Now let’s go ahead and get started.

So I’ve been talking about the importance of health and fitness as a critical component of living like a warrior for almost seven years now. I’ve decided to refine everything down to the top three things you should be doing right now to transform your health and they’re all absolutely free. (In no particular order.)

My top three health and fitness tips are nasal breathing, cold exposure, and intermittent fasting.

Top 3 Navy SEAL Tips

Nasal Breathing Benefits

All right, first up is the nasal breathing benefits. If you breathe through your mouth, you are building up acid inside of your mouth, inside of your gums, and on your teeth. Everything gets acid buildup, and this is how you end up with tooth decay and gum disease. Because mouth breathing significantly alters the bacterial population in your mouth, that can lead to bad breath.

Nasal Breathing also keeps air in your lungs longer and can provide up to 20% more oxygen in your bloodstream at any given time. Nasal Breathing also warms the air before it gets to your lungs by up to 40 degrees. This is really important if you’re in cold weather. 

The majority of bacteria, germs, and viruses are also filtered out by your nose before the air gets to your lungs. 

The truth is that there are many benefits to breathing through your nose compared to breathing through your mouth, and I don’t have time to go through all of them right now. But here’s one more that should convince you. 

Your nose constantly releases nitric oxide, but it only gets into your bloodstream if you breathe through your nose. Now, if you don’t know nitric oxide is a vasodilator. That means that it helps deliver blood to important areas of your body. Gentlemen, that means no more little blue pills just by breathing through your nose. 

Finally, the NIH recently concluded a study that showed that nitric oxide significantly reduces the viral load from any infection.

Deliberate Cold Exposure

Next up, let’s talk about deliberate cold exposure. Cold exposure literally makes you happier by releasing neurotransmitters. It releases norepinephrine, an anti-stress hormone. It also releases epinephrine or adrenaline, which is what makes you feel so invigorated when you get into that cold water. 

There are even several ongoing studies right now that are showing that cold water or cold showers can be an effective treatment against depression. I don’t have time now to go into all the benefits that cold water immersion or even cold showers can do for you.

But just a few are that:

• Cold water will boost your immune system
• It combats inflammation and arthritis
• It aids in fat burning
• It helps regulate your blood sugar 
• Helps with weight loss

One study found that adiponectin levels increased by as much as 70% after cold exposure. Adiponectin is a protein involved in regulating blood sugar, and low levels of adiponectin are often found in insulin resistance. 

In another study, subjects who were exposed to cold stress had an 80% increase in their metabolism compared to their warm levels. Studies also showed that exposure to cold water can increase your levels of brown adipose tissue. This is your good healthy fat and what that does for you is it increases your metabolism or the number of calories that you burn just sitting still. 

From all of this, researchers have concluded that exposure to cold water or cold showers can be an effective and economical treatment for the current obesity epidemic. 

Intermittent Fasting

Finally, in these Navy SEAL Tips, let’s talk about intermittent fasting, or what researchers call a circadian diet. This is currently the fastest-growing field of science because it controls every aspect of our health. 

Every cell in our body has an internal clock telling it when to perform or not perform certain functions. Even 80% of our genes have an internal clock. And these functions are mainly the release of hormones and neurotransmitters.

These circadian clocks also control our digestion and our microbiome. Even the trillions and trillions and trillions of bacteria that we all have on and in our bodies have an internal clock, and if that clock is disturbed, can negatively affect our health. 

All of these clocks are on a 24-hour cycle. They’re affected by things like sunlight and the moon. But the number one thing that affects all of these clocks is when you’re feeding and when you’re fasting. 

The average American eats over 15 hours every single day. In one study, they switch participants to eating from 10 to 12 hours per day. They had no other dietary restrictions. They didn’t restrict calories or macronutrients, anything they were eating, and no exercise changes. 

After 16 weeks, the average participant lost an average of seven pounds. And even better they all reported:

• Sleeping better
• Feeling better 
• Having more energy 
• Having more focus

All just from taking that 15 hours of eating and closing it down to a 10 to 12-hour window. 

Can’t Go Multiple Hours Without Eating?

I can hear some of you saying “Hey Chris, I cannot fast, I can’t do it. I’ve tried it before, but I can’t go two hours without a meal. Otherwise, I get hangry.” Well, guess what? Yes, you can. 

We are all evolved to fast even the word breakfast means to break your fast so you can do it. You’re just going to do it the same way you would do cold showers, get in the shower, turn it on cold for a second and scream your head off, and then put it back on warm and just get longer and longer. 

It’s the same thing with intermittent fasting and shortening the time of day that you’re eating. And you want to get to about 12 hours at least.

I do it for about six to eight hours every single day. But all you need to do is just delay your breakfast for an hour or even half an hour until you get comfortable with it. Once you’re comfortable with that, then extend it. 

Alright, that is it for today. If you liked this post, please drop a comment. If you have somebody in your life that you want to be just a little more awesome, and you think this information could help, share these Navy SEAL Tips with them, and until then keep paving your path to perfection.